No one wants to eat less to weigh more but why are so many Americans doing just that?

When it comes to weight loss, the goal is to be able to eat more and weigh less by eating lots of fruits and veggies; drinking plenty of water; and broths and broth-based soups. Together, they add plenty of heft to your diet so you feel more satisfied but without too many calories.

But researchers are finding that the opposite is also true: There are foods that pack in so many calories per serving size, that they make it almost impossible to control your calories when they’re part of your diet.

Obesity researchers at the University of Otago in New Zealand have identified 49 of the words foods and beverages that pack in too many calories for their size and they offer essentially no upside nutritionally. The research is published in the current issue of the New Zealand Medical Journal, researchers say the list was primarily developed to help overweight and obese people easily identify which foods they should avoid.

According to the study, foods labeled as “healthy,” “smart,” or “all-natural” doesn’t mean that they should be part of a weight loss diet. For example, honey and granola are just a few of the supermarket staples that have tricked dieters into believing they’re healthy choices, when in fact, they are as equally loaded with calories, fat, sodium, and simple sugars as their more vilified counterparts of table sugar, potato chips, and sweet cereals.

After reviewing the list, most of us trying to lose weight could easily live without most of these foods. I always advise someone who is trying to lose weight to avoid alcohol, liquid calories, fried foods, baked goods and many other foods on this list.

If you’re struggling to lose or maintain a healthy weight, review the list and see how many of these items you frequently eat. If you eat or drink several of them more than 1-2 times a week, it’s time to think about cutting back to having fewer of five foods on this list no more than twice a week. And, if you’re eating foods on this list, be sure to balance your diet with other healthier choices like fresh fruits and veggies, less processed whole grains and lean protein sources.

Here’s the list, in alphabetical order:

1. Alcoholic drinks

2. Biscuits

3. Butter, lard, dripping or similar fat (used as a spread or in baking/cooking etc.)

Comments

Why do you think the researchers assume that bulk equals satiety? Certainly enough bulk is important for that kinetic sense of being fed. Neurons that serve the stomach signal fullness. The body also determines satiety by monitoring serum glucose levels as well as feedback from hormones and peptides that regulate appetite and satiety.

One of the great failures of the diet world is assuming that all calories are created equal. This list fails to address how food composition and other metabolic factors influence satiety.